Wednesday 8.19.2026

“FITNESS” & “PERFORMANCE”

A. Strength Option 1:
Every 2:30, for 15 minutes (6 sets):
Back Squat x 3 reps
​
Sets 1-2 — RPE 6-7
Sets 3-4 — RPE 7-8
Sets 5-6 — RPE 8-9

Perform 1-2 warm-up set to find a good starting weight on the Back Squat. Increase the loading each set as needed to hit the prescribed effort.

Strength Option 2:
Three or four sets of:
Kettlebell Front Squat or Goblet Squat x 6-8 reps @ 31X1
Rest 60 seconds
Elevated Single Leg Glute Bridge x 10-12 reps/leg @ 21X1
Rest 60 seconds

B. In teams of two, alternate tasks to complete as many rounds and reps as possible in 9 minutes of:
2-3 Strict Pull-ups
60-ft Sandbag or Dual Kettlebell Front Rack Carry
12 Air Squats

Immediately followed by...

In teams of two, switch every 30 seconds to Echo Bike for as many calories as possible in 6 minutes.

“PUMP”

A. See above

B. Three sets of:
Single Arm Suitcase Bulgarian Split Squats x 6-8 each leg @ 20X0
Rest 45 seconds
Three Point Single Arm Dumbbell Row x 8-10 reps each arm @ 20X0
Rest 45 seconds
Weighted Hollow Hold or Flutter Kick x 30-40 seconds
Rest 45 seconds

*Make all of your working sets an 8/10 RPE. Reps have decreased on the Split Squat from 8.5.2026; try to increase loading from what you used that day

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE